Back in Action

By Shelley Flannery, Photo by Jesse Rieser

If you sprain your left knee, you can still get around by shifting your weight to your right knee. If you break your right arm, you can steer a car with your left. And if you cut your thumb, you can still dial your cell phone (however awkwardly) with your index finger. While these situations may be frustrating, none is severe enough to keep you from going about your daily life.

Back pain, however, is another story. You can't rely on any other body part to "limp" on when your back is throbbing, which is probably why back pain is the second most common reason for missed work behind the common cold. The good news is that back pain can be alleviated, meaning you can go back to using your sick days for what they were intended-playing hooky.

Soothing Relief
"Massage is quite effective for treating lower back pain," says Kristen Sykora, LMT, a spokeswoman for the American Massage Therapy Association. "It's the MVP in the healthcare arena because it's more of a hands-on treatment."

A 2003 study published in the Annals of Internal Medicine found that massage therapy reduced the need for painkillers by 36 percent and was found to be more effective than other therapies, including acupuncture and spinal modification, according to the American Massage Therapy Association. In fact, massage therapy is one of the most commonly used treatments for back pain today.

How Does It Work?
If you've ever had a massage, you know it makes you feel good. But how can it relieve back pain and help prevent it from recurring? Its strategy is multifaceted and includes:

• Relaxes Muscles. Massage relaxes the muscle, making it less tense and stiff. It also addresses specific problem areas and works out muscle "knots."
• Improves circulation. Massage promotes blood flow to the area, providing nourishment to the muscles.
• Endorphin release. Massage calms the nerves that send pain signals to the brain and causes endorphins, the body's feel-good hormone, to be released.
• Improves flexibility. Massage restores flexibility to muscles that are tense due to stress and inactivity.

Working It Out
Massage therapy may make your back quit aching, but don't expect one session to cure all of your pain. "Your back pain didn't start overnight," Sykora says, "so don't expect it to be cured overnight either."

How long it takes to achieve long-term relief is dependent upon such factors as the nature of your back pain, your lifestyle, your activity level and your posture. "It's best for chronic back pain sufferers to be on a maintenance plan for massage-once every three to four weeks," Sykora says. And do the homework your therapist gives you, she adds. Correct your posture and adjust your work space and work habits. And don't rule out combining massage with other therapies, such as exercise.

Physical activity in combination with deep tissue massage is highly successful. Stronger back muscles will provide more support to the spine. If you're overweight, losing those extra pounds can ease the load on your back. Yoga, Pilates, tai chi or even simple stretches you do at home will help strengthen your muscles and improve flexibility. Just be sure to talk to your doctor before beginning any new exercise program.

And what would feel better after a moderate workout than to get a massage? More than $25 billion was spent in 2003 by people in search of back pain relief. Why not spend your money on something that works and is enjoyable? As Sykora says, massage therapy is really important for people to consider because it's an effective but conservative approach.